The benefits of eating breakfast are almost uncountable, which include lower risk for diabetes, enhanced weight loss, improved short-term memory, and it can even help us become happy. But in order for your breakfast to give you these benefits, you should know what to eat.

According to nutritionist and book author Ruth Frechman, you should eat at least three from protein, fruits, vegetables, and whole grains in the morning.

Some of the best options you have are the following:

EggsEggs Health People Breakfast

One large egg has over 200mg cholesterol, but don’t let it stop you from eating eggs for breakfast. It actually has about 70 calories and six grams protein. Make sure you eat the yolk because this is where most of the important nutrients are, including lutein, which can help prevent eye problems.

CoffeeCoffee Health People Breakfast

Here’s something coffee lovers will appreciate. While this beverage is considered somewhat bad in a few areas, it can actually be useful for breakfast as long as you don’t drink more than three cups every day.

Fruit JuiceFruit Juice Health People Breakfast

If you’re not a fan of coffee, here’s an alternative. Drink fruit juices that come from 100% real fruits to avoid excess sugar and calories.

YogurtYogurt Health People Breakfast

You need more protein to start your day right and yogurt has exactly what you need. In fact, its protein content is comparable to one serving of meat. Go for Greek yogurt, which has twice as much protein as the regular ones. For diabetics, choose non-fat, low-fat, or plain yogurt.

FruitsFruits Health People Breakfast

All fruits are healthy, which gives you virtually unlimited number of choices. You can have bananas, apples, melons, or berries.

Peanut ButterPeanut Butter Health People Breakfast

Another source of protein is peanut butter, which can provide you with about 20% of the daily recommended intake of the nutrient. Enough protein in your body can regulate your blood sugar. Additionally, peanut butter has unsaturated fat, which is a good kind of fat that can contribute to your health.

FiberFiber Health People Breakfast

You can get the fiber you need from many sources, including whole grain cereal, oatmeal, and even fruits and vegetables. Fiber is one of the most notable nutrients around as it not only lowers cholesterol and blood pressure, but also reduces the risk for several diseases such as heart attack and diabetes.

The list of foods above is not complete, but you should use them as your guide to know what to eat for a healthy breakfast. Meanwhile, you should avoid processed cheese, bacon, sausage, and other foods that only give you empty calories.